Did you know subtle differences in genetics, body type, physical activity, and environment can affect which kind of diet you should follow?
Some people simply do better on a low-carb diet, while others feel more vibrant and healthy with a vegetarian high-carb diet.
The fact is what works for you may not work for your friends and family. People hear one magical instruction that has worked for a celebrity and do not notice any change in their weight or fitness an entire month after they have been doing every single thing they heard about that diet. Frustrating, isn’t it?
Always ask a professional
Many of the diets you read on the internet are written by non-professionals to increase sales and visitors and have no scientific backing. To begin with, you should use diets designed by scientists and experts in this field.
A good diet is not always a diet that has restricted you from eating your favourite foods. The truth is that you can get the best results with a diet composed of a wide variety of foods.
Trending Diets and Their Basics
Regardless of which diet you choose, you need to follow a series of steps to get the most out of your efforts. Here we list a couple of them for you:
Hydration: One of the main reasons that can slow the effectiveness of your diet is dehydration. Water makes you feel full, and your stomach will get used to it over time. Experts say you should drink between 6 and 8 glasses of water a day to remain healthy, even when not on a diet.
Controlling sugar intake: According to research from the American Heart Association, women should not consume more than 25 grams of sugar per day, and this number reaches 35 for men. However, most people consume sugar above 70 grams per day, which is very dangerous. Try to eliminate sugary drinks from your diet.
Vegetable consumption: The benefits of eating vegetables are many, and no one can ignore it and it plays a significant role in nutrition in the elderly. Furthermore, experts say that vegetables contain fibre that keeps you full. Also, the antioxidants in them can protect the skin and help the digestive system’s proper functioning.
Exercise: It’s best to go with a regular exercise program besides your diet. Try to choose exercises that engage all your muscles. Pilates exercises are among the best choices for seniors. At the very least, you should work out for at least 30 minutes a day.
Trending Diets
Mediterranean Diet: The Winner of Trending Diets
The Mediterranean Diet ranks first among trending diets. The Mediterranean diet is based on the traditional diet of the Mediterranean countries. Studies showed that the rate of cardiovascular disease in the Mediterranean Sea inhabitants is lower than in other regions. Analyses led scientists to find the cause of this issue, and they discovered the answer in the type of diet these people follow.
In the Mediterranean diet, the amount of saturated fats is minimal, and the amount of unsaturated fat is increases. Also, the high amount of omega-3 sources in the Mediterranean diet reduces harmful fats in the blood. Omega-3 is beneficial for the health of the elderly and their cardiovascular health.
Because the Mediterranean diet uses many potassium sources, it reduces blood pressure in seniors with high blood pressure.
Increasing the consumption of whole grains in the Mediterranean diet leads to increased vitamin B and fibre intake, leading to a reduction in diabetes and gastrointestinal cancers.
That’s why we call the Mediterranean diet the best diet for seniors with diabetes.
Vitamin B and folic acid in fruits and vegetables in this diet lead to decreased homocysteine levels. Homocysteine is released into the bloodstream, which reduces the risk of cardiovascular diseases.
Plant-Based Proteins
Nowadays, most people are looking for meat alternatives, and various merchants cater to consumers’ needs. The last year’s diets mainly focused on plant-based options, and this trend seems to continue that path passionately. Mung beans, hempseed, watermelon seed, and avocado are among the best sources to provide the body’s required proteins through plants.
Flexitarianism
Flexitarianism is a type of flexible vegetarianism. Furthermore, it favours eating more plants and less meat. It is an effective diet for those who cannot depend on vegetarian sources to provide their requirements. With this diet, they can reap the health and environmental benefits of vegetables without ignoring animal products.
Studies have shown that a diet high in fruits, vegetables, and whole grains may lower the risk of certain types of cancer, such as colon and breast. Moreover, Plant-based foods are generally lower in calories and higher in fiber than animal-based foods, which can help with weight loss and maintenance.
Volumetrics Diet
Volumetrics diet is on the list of trending diets. It is an old weight loss diet, and nutritionists have recommended it for many years. The volumetrics diet was developed by experts at the University of Pennsylvania and focused on eating fresh fruits and vegetables with fun techniques. Furthermore, it will increase your body’s hydration and eliminate false appetite. This diet is based on your meals’ volume, and most people think they are overeating, while that is not the case. Nutritionists recommend this diet to those seniors who cannot help eating.
Many people hate the feeling of hunger and cannot stand it, so the volume of this diet is such that they always feel full. Evidence shows that this diet works well enough. It is safe, and several thousand people have received positive results from it to date.
Final Words
Diets may provide short-term results, but you will gain the weight back as soon as the diet ends and you begin eating junk food again. This is called yo-yo dieting and is quite common.
For this reason, the only thing that can provide you with actual long-term results is to adopt a lifestyle change. Try one of these diets with your doctor’s approval and then consider some wise lifestyle changes; you won’t regret your efforts, be sure of that.
Very informing. You know, back in college, I joined a weight control class. There, we learned a formula for calculating the needed calories in a day based on our age and mobility rate. But I can’t recall the formula. Has anyone heard of it?
I lost about 10 kilograms when I was on the Atkins diet. It had four phases, the first phase was two weeks of no carbs, which was not easy on the first three days, but it got better. Unfortunately, I could only maintain my weight for less than six months, and after that, I gained even more weight than before.
volumetric diets are perfect but I want to suggest Asian traditional foods, because they have essential materials for our body and also they have balanced calories. so if it’s possible provide an Asian diets for us.
I think it would be better if some of the common Mediterranean food recipes were included in the article.
I’m really like plant-based foods, and I used to adopt them as my main diet for a while. However, recently I’ve faced some weird symptoms. When I saw my doctor, she said I’m suffering from Irritable bowel syndrome (IBS), and I should change my diet. She said something about beneficial and non-useful fibres in plant-based diets. Does anybody has a similar experience or symptoms and continue plant-based foods with no problem? How can I manage my food diet regarding IBS?